Key takeaways
- Feeling puffy and heavier in the days before a period is very common and usually harmless.
- It's linked to the hormone changes of the menstrual cycle and usually settles once your period starts.
- Less salt, regular movement and enough water often make a noticeable difference.
- Sudden swelling, or swelling in one leg with pain, needs medical advice.
In this guide
Why you hold water before your period
In the second half of your cycle, levels of the hormones oestrogen and progesterone rise and then fall. These changes affect how your body handles salt and water.
The result is that some people hold on to more fluid for a few days. It's one of the most common symptoms of premenstrual syndrome (PMS), which the NHS describes here.
Good to know: the extra weight on the scales is water, not fat. It usually goes within a day or two of your period starting.
What it feels like
- A bloated or swollen tummy
- Puffy fingers, so rings feel tight
- Slightly swollen ankles or feet
- Tender, swollen breasts
- A temporary gain of 1 to 2kg on the scales
Keeping a simple symptom diary for two or three cycles can show whether it follows your period, which helps if you talk to your GP.
What helps
| Change | Why it helps |
|---|---|
| Cut back on salt | Salt makes the body hold water. Most of it is hidden in bread, ready meals, crisps and sauces. |
| Keep drinking water | Drinking less doesn't reduce water retention. Staying hydrated helps your body balance fluid. |
| Move every day | Walking and exercise help circulation and can ease PMS symptoms. |
| Eat regular meals | The NHS suggests regular, balanced meals to help with PMS. |
| Put your feet up | Raising your legs in the evening can help puffy ankles. |
| Ease off caffeine and alcohol | Both can make other PMS symptoms such as poor sleep worse. |
For bloating that isn't linked to your cycle, see our water retention and fluid balance guide.
The nutrients involved
A varied diet comes first. Two nutrients have authorised claims relevant here:
- Vitamin B6 contributes to the regulation of hormonal activity. Sources include poultry, fish, chickpeas, bananas and fortified cereals.
- Magnesium contributes to electrolyte balance and the reduction of tiredness and fatigue. Sources include nuts, seeds, wholegrains and leafy greens.
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- Vitamin B6 contributes to the regulation of hormonal activity
- Magnesium contributes to electrolyte balance
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When to see a doctor
- Swelling in one leg, especially with pain, warmth or redness: get urgent advice from 111 or your GP
- Swelling with shortness of breath or chest pain: call 999
- Sudden swelling of the face, hands or feet in pregnancy: contact your midwife or maternity unit straight away
- Swelling that doesn't follow your cycle or doesn't go away
- PMS symptoms that seriously affect your mood or daily life
Questions people ask
How much weight can you gain before your period?
Many people notice 1 to 2kg, mostly water. It usually goes within a few days of the period starting.
Should I drink less water if I'm retaining fluid?
No. Drinking less doesn't help and can make you feel worse. Keep drinking normally.
Does salt really make a difference?
Yes. Salt makes the body hold water, so cutting back on salty and processed food in the week before your period can help.
Are diuretic tablets a good idea?
Only if prescribed. Don't take water tablets without medical advice.
Can contraception affect water retention?
Some hormonal contraceptives can affect fluid balance. If you've noticed a change since starting one, talk to your GP or pharmacist.
Sources: NHS: PMS · NHS: swelling (oedema) · GB NHC register
This article is general information, not medical advice. Food supplements should not replace a varied, balanced diet and healthy lifestyle. Speak to your GP if swelling is new, severe or doesn't follow your cycle.
